Steamed Haddock with Vegetables
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
399
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 65.5 μg | (109 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.1 mg | (176 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,795 mg | (45 %) | ||
| Calcium | 160 mg | (16 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 353 μg | (177 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 458 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 slices Haddock (with backbone; about 250 grams)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- 400 grams potatoes
- 200 grams carrots
- 200 grams Celery
- 1 stalk Leeks
- 4 shallots
- 2 garlic cloves
- 2 Tbsps olive oil
- 2 bay leaves
- 200 milliliters white wine
- 1 Tbsp parsley
Preparation steps
1.
Rinse fish slices and pat dry. Season with salt and pepper and sprinkle with lemon juice.
2.
Peel potatoes, rinse and cut into 1 cm (approximately 1/2 inch) cubes. Rinse the carrots, peel and dice. Rinse celery and leek and cut into thin slices. Peel shallots and cut lengthwise into thin slices.
3.
Peel garlic and cut into thin slices.
4.
Heat the oil in a roasting pan. Add potatoes, carrots and celery and sauté over high heat, stirring constantly. Then add leek, shallots and garlic and cook another 2 minutes, stirring frequently. Season with salt, pepper and bay leaves and pour in the wine. Bring to a boil, cover and simmer about 10 minutes.
5.
Place the slices of fish on the vegetables, cover and cook for about 10 minutes. Serve sprinkled with parsley.
